How to Handle Flashbacks Between Therapy Sessions
You’re going about your day…scrolling through emails, folding laundry, or walking into a certain store…and suddenly, it’s like you’ve been yanked back in time. Your heart races, your body tenses, and for a moment, you’re not in the present anymore. That’s a flashback.
If you’ve experienced trauma, flashbacks can feel like an ambush. And while therapy sessions are where you unpack and process these experiences, life doesn’t politely wait until you’re in your therapist’s office to trigger one. So, what can you do when a flashback hits between sessions? Let’s break it down.
Step 1: Remember What’s Happening in Your Brain and Body
A flashback isn’t “you being dramatic” or “making a big deal out of nothing.” It’s your nervous system getting activated because something in your present reminded it of a past threat.
Your brain’s threat detection system, the amygdala, doesn’t always distinguish between then and now. That’s why flashbacks can feel so real, even if you’re physically safe in the moment.
When you understand this, you can start to remind yourself:
“This is a memory, not a current danger. I’m safe right now.”
Step 2: Ground Yourself in the Present
Grounding techniques help signal to your nervous system that you’re back in the here and now. Try one or more of these:
5-4-3-2-1 method: Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
Temperature shift: Splash cold water on your face, hold an ice cube, or drink something warm.
Feet + breath: Feel your feet pressing into the ground while taking slow, deep breaths.
These aren’t magic “make-it-go-away” tricks, and they are by no means an exhaustive list. But I wanted to highlight a few strategies that are about anchoring yourself so the intensity passes.
Step 3: Use Internal Family Systems (IFS) Curiosity
In IFS, we understand that flashbacks often come from parts of us that are still holding onto painful experiences. When a flashback hits, try to gently connect with that part:
“I see you. I know you’re carrying something heavy.”
“You don’t have to go through this alone anymore.”
Approaching the part with compassion (instead of trying to push it away) can reduce its urgency and help it trust that your grounded Self is here.
Step 4: Move Your Body
Flashbacks often store tension in the body, so shaking, pacing, stretching, or even stomping your feet can help discharge that energy. This is especially helpful if the flashback comes with a freeze response.
It’s not about “exercising it away” but about letting your body complete the stress cycle it didn’t get to finish during the original event.
Step 5: Create a “Between-Sessions Safety Plan”
Your therapist can help you build a personalized plan, but here are a few ideas to get you started:
List your go-to grounding tools and coping skills in your phone’s notes app.
Save a calming playlist you can put on without having to think.
Keep a small sensory item (like a fidget, smooth stone or essential oil roller) in your pocket or bag for quick regulation.
This way, you don’t have to rely on memory when you’re in a triggered state.
Step 6: Connect with a Safe Person
If you have a friend, partner, or support person who understands your healing process, reach out. You don’t have to go into detail about the flashback, and sometimes just hearing a familiar voice or having someone sit with you can make all the difference.
Step 7: Document It for Your Next Session
If you’re working with EMDR, somatic therapy, or another trauma modality, jot down what happened so you can bring it to your therapist. Details to note:
The trigger (if you know it)
What your body felt like
Emotions that came up
How you coped in the moment
This isn’t homework for perfection’s sake; it’s to help your therapist guide your processing in a way that addresses your real-life experiences.
Step 8: Remind Yourself of Your Progress
When you’re in the middle of a flashback, it can feel like you’re “back at square one.” You’re not. Every time you use a tool, practice self-compassion, or even just ride out the wave without spiraling, you’re reinforcing your ability to stay present and safe.
Healing from trauma is not about never having a flashback again; it’s about knowing what to do when one comes so it doesn’t control your life.
Bottom line: Flashbacks between sessions are challenging, but you’re not powerless. The skills you’ve learned in therapy, combined with compassion for yourself, can help you navigate them in real time.
If you’re ready to work on reducing the intensity and frequency of flashbacks through approaches like EMDR, IFS, and Acceptance and Commitment Therapy, I’d love to help. Therapy isn’t just for the hour we meet; it’s for giving you tools you can use anytime, anywhere.
Schedule a free 15-minute consultation to see if we are a good fit to work together!
